Across Australia, sleep is emerging as a critical—yet often overlooked—pillar of health and well-being frequently sacrificed in favour of the demands of modern lifestyles today.

Casting a lens on this reality, the Samsung SEAO  (Southeast Asia and Oceania) Ecosystem Health Study[1] sought to analyse the general lifestyle and sentiments towards health and fitness, as well as general wellness habits—including sleep, fitness, and lifestyle choices. While adults in Australia rank health as their third highest daily priority, trailing finances and family according to the study, many still struggle to achieve the recommended seven to nine hours of sleep.[2]  An average person in SEAO sleeps for just 6 hours and 51 minutes every night and stand to miss out on benefits that they rank as important reasons to getting sufficient shut-eye – such as improved immunity (21%), maintaining good health (17%), and staying mentally agile (16%).

Want to sleep better and feel these benefits? Here are three practical steps to address common sleep concerns using Galaxy devices like the Galaxy Watch8 series and Galaxy Ring.

Step 1: Establish a consistent bedtime routine

Galaxy Watch8, built to suit diverse lifestyles with advanced capabilities—setting a new standard for style and personalised health experiences.

Establishing a consistent bedtime routine is the primary concern for consumers in Australia (25%) citing an “inability to switch off” as a further obstacle to a good night’s rest.

We all know that going device-free is easier said than done, with many relying on smartphones as their alarm. Enter the Galaxy Watch8 series and Galaxy Ring, super comfortable sleep companions that even allow you to dismiss alarms by just pinching your fingers!

Beyond putting aside one’s smartphone for the evening, winding down also includes setting up a peaceful environment that is conducive for sleep. Custom routines on the SmartThings app[3] cue your connected devices automatically, turning off your lights and TV at bedtime for instance.

(Left) A sleep environment summary card displayed in Galaxy Now Briefing, (Right) a detailed sleep environment report

Personalising your sleeping conditions doesn’t stop there. Sleep environment reports[4] from Samsung Health app provide detailed insights into key factors — such as temperature, humidity. When connected to your Galaxy devices, other appliances like Samsung air conditioners can work together to ensure you have a pleasant sleep through adjusting the temperature with “Good Sleep” mode[5] that finds the optimal temperature at each sleep stage[6] for a top-notch sleeping environment.

Bedtime Guidance provides personalised recommendations based on the user’s sleep data from the past three days.

Adding another layer of support, Galaxy Watch8’s Bedtime Guidance^[7] analyses sleep patterns then suggests an optimal bedtime based on your previous statistics, so you can reset your sleep schedule and wake up refreshed.

For those concerned about long-term sleep health, the Galaxy Watch8 series also detects signs of moderate sleep apnea.[8] The Galaxy Ring complements this with a powerful sleep AI algorithm and detailed sleep tracking[9] to monitor movement during sleep, heart and respiratory rate, and snoring—making it easy to build better sleep habits over time.

Step 2: Maintain your energy throughout the day

Energy Score on the Galaxy Watch8 and Galaxy S25 Ultra

The next most concerning aspect of sleep in Australia is whether one can maintain one’s energy levels throughout the day (19%). We are all familiar with the feeling of having apparently slept well the night before yet but still experiencing fatigue during the day, with the duration of sleep not translating into the desired energy levels across work, study or play. When you pick up your smartphone in the morning or simply check your Galaxy Watch throughout the day, a glimpse of your Energy Score[10] tells you all you need to know.

Energy Score, an indicator of your condition based on 7 key sleep and activity metrics

Energy Score indicates a daily measurement of your physical and mental energy and readiness, based on sleep, activity, and heart rate data, to help you find a healthy balance in the day ahead. Measuring from 0 to 100, a low score guides you to take things easy, while a high score helps gives you the confidence to push your limits.

Step 3: Ensure a comfortable night’s rest

After proactively harnessing the short-term benefits of a good night’s sleep, such as better energy throughout the day, the next biggest concern is to simply have a comfortable sleep (19%).

That’s why the Galaxy Watch8 series goes beyond sleep tracking with features like the Antioxidant Index[11], a first-of-its-kind Samsung smartwatch capability that measures your carotenoid level in just five seconds, giving you another layer of insight to build a long-term wellness routine.

As you take the steps to make adjustments to your sleep, Galaxy’s Sleep Coaching Program[12] helps tracks your progress, analyses your accumulated sleep pattern data and provides you insights with suggestions for better sleep such as meditating before bed, for example.

To get clued into how to make your sleep more comfortable, Galaxy Ring is your go-to wearable that sits comfortably on your finger whilst tracking overall sleep including sleep stages, sleep patterns, movement during sleep, overnight skin temperature, Heart Rate (HR) and Heart Rate Variance (HRV) and providing Sleep Coaching program to improve your sleep habits, when you wake up[13]. First time users get to test their ideal ring size with the Galaxy Ring sizing kit before confirming their purchase.[14]

Whether you’re a student, parent, or working professional, the need for restorative rest is both universal and profoundly personal. Try out these three steps today and make the change to your everyday sleep for better productivity, energy and overall well-being!

[1] The Samsung SEAO Ecosystem Health Study was conducted in December 2024 via online surveys, with 18,168 respondents (of which 3,098 were wearable users), aged 18 – 59 years old, in Australia, Indonesia, Malaysia, New Zealand, Singapore, Thailand, Philippines and Vietnam.

[2] National Sleep Foundation: How Much Sleep Do You Really Need?

[3] Must download SmartThings/Wearable/Samsung Health apps available on Android and iOS devices. A Wi-Fi connection and a Samsung account are required. Devices must be signed in with the same Samsung account. Possible through models above Galaxy Watch4 series and Galaxy Ring and features may vary depending on region.

[4] The Sleep environment report feature is available on Samsung Galaxy smartphones running One UI 7.0 or later and Samsung Health version 6.29 or later. Availability may expand in the future. For more information on compatible devices that can measure sleep environments, refer to the Sleep condition report under the “How to Use” section in the SmartThings app.

[5] Available for Room Air Conditioners – AR**B******, AR**C******, AR**D******, AR**F****** with Wi-Fi. Requires mobile phones above Galaxy S22, and wearable devices above Galaxy Watch4 series or Galaxy Ring. Features may vary depending on region.

Must download SmartThings/Wearable/Samsung Health apps available on Android and iOS devices. A Wi-Fi connection and a Samsung account are required. Devices must be signed in with the same Samsung account. Possible through models above Galaxy Watch4 series and Galaxy Ring and features may vary depending on region.

[6] Setting routines based on sleep conditions may not be supported in certain countries. This feature is available on Samsung Galaxy smartphones with One UI 7.0 or Samsung Health version 6.29 or later, with plans for future expansion. A connected device capable of detecting sleep and wakefulness — such as Galaxy Watch4/5/6/7, Galaxy Watch Ultra, Galaxy Fit3 and Galaxy Ring — is required. For more information, refer to the “Accessories” section in the sleep tab of the Samsung Health app.

[7] Bedtime Guidance is available on Android phone (Android 11 and above) and requires Samsung Health app (v6.30.2 or later). Bedtime Guidance based on 3 days of sleep analysis of user’s circadian rhythm and sleep pressure. Bedtime Guidance Feature does not act as a medical/therapeutic device. It is solely intended for fitness and wellness purposes only and is not intended for use in the diagnosis of disease or other conditions; or in the cure, mitigation, treatment or prevention of disease. Samsung recommends that you consult with your doctor or physician before participating in any exercise program.

[8]Sleep Apnea feature is currently available in some selected countries only. Sleep Apnea feature requires at least 2 days of sleep data within a span of 10 days (the two days do not necessarily have to be consecutive, but must be recorded within those 10 days).The Sleep Apnea Feature is intended to detect signs of moderate to severe obstructive sleep apnea in the form of significant breathing disruptions in adult users 22 years and older, by tracking sleep twice over a ten-day monitoring period. It is intended for on-demand use. This feature is not intended for users who have previously been diagnosed with sleep apnea. This feature is not intended for use in the screening, diagnosis, treatment or management of sleep apnea and users should not use this feature to replace traditional methods of diagnosis and treatment by a qualified clinician. If a pattern of breathing disturbances is identified by this feature, or you experience any other symptoms of sleep apnea or any other breathing disturbance, consult a doctor.  The absence of a notification does not exclude the presence sleep apnea. ALWAYS FOLLOW THE INSTRUCTIONS FOR USE. IF SYMPTOMS PERSIST, WORSEN OR CHANGE UNEXPECTEDLY, TALK TO A HEALTHCARE PROFESSIONAL.

[9] Sleep Tracking requires sleep data of at least 7 days (including 1 workday and 1 day off). Sleep Tracking feature does not act as a medical/therapeutic device. It is solely intended for fitness and wellness purposes only and is not intended for use in the diagnosis of disease or other conditions; or in the cure, mitigation, treatment or prevention of disease. Samsung recommends that you consult with your doctor or physician before participating in any exercise program.

[10] Energy Score is available on Android phones (Android 11 or above) and requires Samsung Health app (v6.27 or above). Samsung Account login required. Service availability may vary by country, region, language. To check the Energy Score, the health data tracked from Samsung Galaxy Watch must be synchronised with the Samsung Health app. Needs at least the previous day’s activity data and sleep, and heart rate data during sleep. Energy Score does not act as a medical/therapeutic device. It is solely intended for fitness and wellness purposes only and is not intended for use in the diagnosis of disease or other conditions; or in the cure, mitigation, treatment or prevention of disease. Samsung recommends that you consult with your doctor or physician before participating in any exercise program.

[11] *Antioxidant Index available on Android phones (Android 10 or above) and requires the Samsung Health app (v6.30.2 or above). Samsung account login required.

* Antioxidant Index measures carotenoid levels.

*To measure, place the center of your finger on the sensor at the back of the Watch and hold it for 5 seconds. While antioxidant index can be measured using any finger, the thumb is recommended for the most accurate result.

*Repeated measurement due to uneven skin texture may lead to inaccurate results.

*Antioxidant Index is for fitness and wellness only. Not intended for use in detection, diagnosis or treatment of any medical condition. Please consult a medical professional for advice if you’re concerned about your antioxidant level.

[12] Available on Samsung Health app v.6.24 or above and must be paired with Samsung Galaxy smartphones with Android OS 11 and above. Samsung account login required. Requires sleep data of at least 7 days (including 1 workday and 1 day off). Sleep Coaching feature does not act as a  medical/therapeutic device. It is solely intended for fitness and wellness purposes only and is not intended for use in the diagnosis of disease or other conditions; or in the cure, mitigation, treatment or prevention of disease. Samsung recommends that you consult with your doctor or physician before participating in any exercise program.

[13] Sleep tracking features are intended for general wellness and fitness purposes only. Not intended for use in detection, diagnosis, treatment of any medical condition or sleep disorder. The measurements are for your personal reference only. Please consult a medical professional for advice. Sleep Coaching requires sleep data of at least 7 days, including 2 days off.

[14] Availability of Galaxy Ring sizes and colours may vary by country/region. Galaxy Ring sizes are based on US standard sizes (US 5 – US 15). One Sizing Kit is available free of charge upon purchasing the Galaxy Ring. Only one Sizing Kit is provided per order number. Sample rings included in the Galaxy Ring Sizing Kit are inoperable and for measuring ring size only. Wearing the sample ring for at least 24 hours is recommended to allow sufficient time for your finger to adapt to the fit of the Galaxy Ring.

Biohacking is about turning personal health data into micro-upgrades that boost wellness and longevity. Early biohackers might have chased these gains with extreme diets, supplements and experimental techniques. But if you scroll your social feed today, tech leads the conversation.

At the forefront of this tech-driven movement is the Galaxy Watch8 series[1]. Seamlessly integrating into your daily routine, it quietly tracks key lifestyle metrics so you can see how the choices you make throughout the day impact your health.

Before we dive in, let’s do a quick check-in: how many of these biohacks are already part of your routine?

Already acing your biohacks? The Galaxy Watch8 series refines each habit for faster, smarter gains.

Optimise Your Sleep with Biohacking

We spend about 30% of our lives asleep, yet irregular schedules and sub-optimal environments still undermine rest. The Galaxy Watch8 series helps you optimise sleep by analysing your sleep patterns and environment, identifying issues, and giving actionable tips to help build consistent, restorative sleep habits.

• How can I follow a regular sleep schedule?

Wear Galaxy Watch8 for three nights to unlock Bedtime Guidance[2]. It analyses your sleep patterns and recommend the best times to wind down, based on your sleep pressure and circadian rhythm, helping you reset your sleep schedule and maximise alertness during the day.

• How can I improve my sleep quality?

Galaxy Watch8 tracks every toss, turn and breath of your night. Each morning you get an in-depth sleep analysis based on your sleep stages, heart rate, skin temperature and oxygen level, highlighting what helped or hindered your rest. You can also access a Sleep Environment Report which leverages data from your other compatible SmartThings devices[3] to analyse temperature, humidity, CO2 and illuminance. With this data at your fingertips, you can easily optimise your room conditions for a better night’s sleep.

• What can I do during the day to improve my sleep?

Once your sleep patterns are defined, Sleep Coaching[4] assigns you a Sleep Animal and delivers personalised tips like adding a quick meditation session or skipping late-day caffeine. With Galaxy Watch8, small, daily habit upgrades are easy, and better nights are within reach.

Optimise Your Workouts with Biohacking

Some people train for marathons. Others just want to feel less stiff after sitting all day. So how do you reach your goals while staying motivated and avoiding injury? The Galaxy Watch8 series gives you all the answers, all while sitting snugly on your wrist thanks to its sleek design and dynamic lug system.

• How do I set the ideal fitness goal for me?

Galaxy Watch8’s built-in Bioelectrical Impedance Analysis (BIA) sensor measures your body fat percentage, body-water content and skeletal muscle mass, so you get a comprehensive snapshot of your body. These insights help you create a personalised training plan and track every step of your progress.

• How can I start running more consistently?

Start with Running Coach[5], which analyses your pace and fitness level after just a 12-minute run to build a custom routine. It also keeps you motivated during your runs with real-time feedback, helping you to reach your goals. Worried about potential injury? Running Coach provides tailored training programs at your assessed intensity, helping you gain speed safely.

• How can I maximise recovery after training?

Samsung Health[6] gives you the tools for optimal post-workout recovery. Check your heart rate after an intense workout and get recommendations on water intake based on sweat loss, so you can get the rest you need to come back stronger.

[Bonus Tip] Try Zone 2[7] interval training, known to improve endurance and boost fat burning potential. Galaxy Watch8 sets personalised Heart Rate Zones[8] based on your fitness level to help you stay within your personal HR Zone 2 for peak results.

Optimise Your Nutrition with Biohacking

Now that sleep and activity are under control, turn to the everyday habits that drive healthy aging. The Galaxy Watch8 series is the first smartwatch to track antioxidant levels, giving you a real-time view of your cellular health. Just put your thumb on the back sensor to measure your carotenoid levels.

• How do I know if I’m eating enough fruits and vegetables?

Use the Antioxidant Index[9] to see how your diet and lifestyle habits impact your carotenoids — natural antioxidants from fruits and veggies — stored in your skin and provides a score out of 100. It also offers tips to boost your score, like adding more coluorful produce such as carrots, broccoli and oranges to your meals.

• How can I cut down on unhealthy habits?

First, we must learn more about how our bodies are affected by these unhealthy habits. Your Energy Score[10] provides insights on how factors such as alcohol intake and late-night snacking affect your health— motivating you to change your ways and adopt a healthier lifestyle.

• How can I easily track my water intake?

Proper hydration is essential for performing at your best, but it is often difficult to track. With Samsung Health, you can track your water intake with just a tap and set a daily hydration goal. Galaxy Watch8 will handle the rest by sending personalised reminders and monitoring trends, making it effortless to stay on top of your game.

The Galaxy Watch8 series turns biohacking from buzzword to habit — personal, actionable and effortless. Wear it, watch the insights roll in, and let better health become second nature.

[1] Galaxy Watch8 series and the Samsung Health features described in this article are intended for general wellness and fitness purposes only. Not intended for use in detection, diagnosis, treatment of any medical condition or disease. Measurements are for your personal reference only. Please consult a medical professional for advice. Availability and features may vary depending on market, model and the smartphone paired. All functionality, features, specifications and other product information provided in this document including, but not limited to, the benefits, design, pricing, components, performance, availability, and capabilities of the product are subject to change without notice.

[2] Not intended for use in detection, diagnosis, treatment of any medical condition or sleep disorder. Bedtime guidance is available on Android phone (Android 11 and above) requires Samsung Health app (v6.30.2 or later). It is based on 3 days of sleep analysis of user’s circadian rhythm and sleep pressure.

[3] Requires compatible devices registered to SmartThings using the same Samsung Account. Available devices limited to certain Air Conditioners, Air Purifiers, Smart TVs, and third party light bulb providers. Check your device and manufacturer for compatibility.

[4] Available on Samsung Health app v.6.24 or above and must be paired with Samsung Galaxy smartphones with Android OS 11 and above. Samsung account login required. Requires sleep data of at least 7 days (including 1 workday and 1 day off).

[5] Service only available with Galaxy Watch7 Series or later released Galaxy Watch Series. To use running coach program, user needs to take a running level test and get a level before starting the coach program.

[6] Samsung Health and the Galaxy Watch 8 Series is not a medical/therapeutic device. It is solely intended for fitness and wellness purposes only and is not intended for use in the diagnosis of disease or other conditions; or in the cure, mitigation, treatment or prevention of disease; or for the prevention or control of conception or pregnancy. Samsung recommends that you consult with your doctor or physician before participating in any exercise program. Must be paired with a compatible Galaxy smartphone

[7] Zone 2 refers to the second of the five heart rate zones, or 60% to 70% of your maximum heart rate.

[8] Personalised Heart Rate Zone enabled when selecting outdoor run activity. It is required to run consistently for more than 10 minutes with speed of 4km/h or faster.

[9] Service only available with Galaxy Watch Ultra or later released Galaxy Watch Series. Antioxidant Index measures carotenoid levels. Antioxidant Index is for fitness and wellness only. Not intended for use in detection, diagnosis or treatment of any medical condition. Please consult a medical professional for advice if you’re concerned about your antioxidant level. To measure, place the centre of your finger on the sensor at the back of the Watch and hold it for 5 seconds. While Antioxidant index can be measured using any finger, the thumb is recommended for the most accurate result. Repeat measurement due to uneven skin texture may lead to inaccurate results.

[10] Requires most recent Samsung Health App and Samsung Account login. Not intended for use in detection, diagnosis or treatment of any medical condition. Measurements are for your personal reference only. Please consult a medical professional for advice. Must be paired with a compatible Galaxy smartphone.

What’s New:

• New features[1] include Bedtime Guidance[2], to help optimise your sleep habits; Running Coach[3], to help strategise your training; and Antioxidant Index[4], to help measure and track your body’s carotenoids.
• The new features are part of the One UI 8 Watch, which will be available on the newest Galaxy Watch series. Even before then, the features can be experienced through a beta program[5] to a limited number of Galaxy Watch users.[6]

Why it Matters: 

The goal of these new features is to help you build better daily habits, which can be challenging because they don’t develop instantly. It takes time to accumulate these behavior patterns, and meaningful changes are often only apparent after a long period. But the rewards are worth it.

• For example, eating unhealthy food may not immediately impact your health, but over time, it can have significant consequences.
• Conversely, adopting healthy habits may not show immediate results, but over time, they lead to positive changes in your body and mind.
• Samsung Health’s new features aim to help you develop better habits by motivating you through instant feedback. These features inspire you to maintain your habits by providing rewards or notices, demonstrating immediate impact of your behaviors.

“Sleep remains a cornerstone of our approach to health, as it influences physical and mental well-being, social relationships and even work performance,” said Dr. Hon Pak, Senior Vice President and Head of Digital Health Team, Mobile eXperience, Samsung Electronics. “Now, we envision our Galaxy Watch delivering holistic insights centered around sleep—insights that lead to meaningful changes in daily life. We believe this aligns with our vision of empowering you to lead healthier lives through proactive care and holistic health management.”

Explore New Health Features

Samsung Health’s[7] new features aim to help users develop better habits, using instant feedback as a motivating tool.

Bedtime Guidance 

A single night of restful sleep offers immediate health benefits, encouraging more proactive behavior changes and leading to a healthier tomorrow. This starts with a regular and optimal bedtime.

• We constantly seek to advance our sleep-related tools, which include sleep pattern analysis, sleep coaching, and optimising sleep environments.
• Now, we are providing additional tools for better sleep by suggesting an optimal bedtime based on your lifestyle and sleep patterns while sending reminders to help you stick to it.
• By analysing your past three days’ sleep patterns, the feature evaluates your need for sleep pressure and your circadian rhythm to calculate a bedtime that maximises alertness the next day.
• This feature is particularly helpful for those trying to optimise their sleep after periods of irregular bedtimes. For example, if you go to bed later than planned over several days, or have inconsistent sleep schedules between weekdays and weekends, the bedtime guidance will consider these factors to ensure you get enough sleep.

Running Coach 

While sleep is a precious time to cultivate and care for your health, managing your health during active moments is equally important. Running is one of the most basic and universally available fitness activities, and Samsung has long sought to support runners—offering features to help everyone stay active and achieve their fitness goals.

• Many runners face injuries due to over-pacing or are not optimally pushing themselves. Running Coach is designed to help runners safely complete marathons through optimised-intensity and injury-preventive training, making it ideal for beginners.
• Our new Running Coach feature delivers motivation and real-time guidance, creating a unique training program based on your fitness level to help you achieve your goals.
• Just wear your watch and run for 12 minutes; it will analyse your performance and running level from 1-10. You’ll receive a detailed training plan to help you complete a 5K, 10K, half marathon, or full marathon based on your level. Complete your training session, and you’ll level up and unlock your next running challenge.

Antioxidant Index 

When taking a holistic approach to health, we naturally focus on aging and inspiring healthy aging.

However, behavioral factors—such as drinking alcohol, smoking, UV exposure, stress and lack of sleep—can accelerate aging by increasing free radicals in the body. These free radicals damage cells and accelerate aging. Antioxidants—nutrients found in many healthy foods—are molecules that neutralise these free radicals, helping prevent chronic illnesses and promote healthy aging.

• Use Galaxy Watch to measure carotenoids, which are antioxidants found in green and orange vegetables and fruits, stored in your skin.
• These insights reflect behavioral changes—for example, drinking carrot juice can show changes in the index—providing motivation to adopt healthier habits.

Great health comes from the combination of many small changes—and with Galaxy Watch, it is now possible overnight.

[1] The Galaxy Watch is not a medical/therapeutic device. It is solely intended for fitness and wellness purposes only and is not intended for use in the diagnosis of disease or other conditions; or in the cure, mitigation, treatment or prevention of disease; or for the prevention or control of conception or pregnancy. Samsung recommends that you consult with your doctor or physician before participating in any exercise program. Please consult a medical professional for advice. Samsung account login required. Running Coach and Antioxidant Index are available on Android phones (Android 10 or above) and requires the Samsung Health app (v6.30.2 or later). Antioxidant index are Labs features that you can preview before its official launch. If you don’t want to use these experimental features, you can turn them off in Samsung Health settings.

[2] Not intended for use in detection, diagnosis, treatment of any medical condition or sleep disorder. Bedtime guidance is available on Android phone (Android 11 and above) requires Samsung Health app (v6.30.2 or later). It is based on 3 days of sleep analysis of user’s circadian rhythm and sleep pressure.

[3] Service only available with Galaxy Watch7 Series or later released Galaxy Watch Series. To use running coach program, user needs to take a running level test and get a level before starting the coach program.

[4] Service only available with Galaxy Watch Ultra or later released Galaxy Watch Series. To measure, place the center of your finger on the sensor at the back of the Watch and hold it for 5 seconds. While Anti-oxidant index can be measured using any finger, the thumb is recommended for the most accurate result. Repeat measurement due to uneven skin texture may lead to inaccurate results.

[5] Users based in South Korea and the U.S. with Galaxy Watch (Galaxy Watch5 or later released Galaxy Watch series) are eligible to join the beta Program.

[6] Availability may vary by device model and market.

[7] Samsung Health and Galaxy Watch is not a medical/therapeutic device. It is solely intended for fitness and wellness purposes only and is not intended for use in the diagnosis of disease or other conditions; or in the cure, mitigation, treatment or prevention of disease; or for the prevention or control of conception or pregnancy. Samsung recommends that you consult with your doctor or physician before participating in any exercise program. Must be paired with a compatible Galaxy smartphone